Long time lurker, first time poster ahaha. Any way, my dad has recently joined up with my gym and I would like to help get him a workout program that’s right for him at his stage of experience.
He did wrestling back in high school, but other than that hasn’t trained at all in the last 20 or so years. He’s 5’11", about 170 lbs, 38 years old and has worked at a computer for the last 15 years.
I’ve been considering putting him on stronglifts to build a foundation, but I have a few questions before I get him started on anything.
Considering his age and experience, would it be better for him to start with a program that uses higher rep ranges (10-15 reps) in order to build up the connective tissues and get used to the movements themselves, as well as to increase mobility if needed? i.e. 4 sets of 12 squats will help stretch him out more than 5 sets of 5 reps.
I also think that considering his job has had him at a computer for several years, more pulling with emphasis on the rear delts and rhomboids would be good for him physiologically.
Any thoughts or suggestions would be greatly appreciated! :)))
And the Lerd will send thunderbolts to you son for that username, repent now and build your ark.
Really, maybe start him off with a total body program, one exercise for each muscle group, 3 sets of 12 - 15 reps for the first 6 weeks. A 3 day program, day 1 off day 2 off day 3 off off. make sure he stretches thoroughly, although I admit I am errant there myself of late. For squats, make sure he gets form going well before he loads on, I went heavier too early when I was learning it and started getting knee pain.
[quote]DeadKong wrote:
And the Lerd will send thunderbolts to you son for that username, repent now and build your ark.
Really, maybe start him off with a total body program, one exercise for each muscle group, 3 sets of 12 - 15 reps for the first 6 weeks. A 3 day program, day 1 off day 2 off day 3 off off. make sure he stretches thoroughly, although I admit I am errant there myself of late. For squats, make sure he gets form going well before he loads on, I went heavier too early when I was learning it and started getting knee pain.[/quote]
I like DeadKong’s initial plan. Then you could transition him into 5-3-1 if he takes to the weights and keeps up with it, the original template. Lots of guys doing it, it hits all the right lifts, and makes good on its promise for slow steady progress while keeping things interesting by trying to hit rep PRs.
Also, I work behind a computer all day and it really takes it toll on my back and posture. My honest assessment is that deadlifts help the most to cure what ails me in this regard. Whatever else you do, get him pulling from the floor with good form.
[quote]DeadKong wrote:
And the Lerd will send thunderbolts to you son for that username, repent now and build your ark.
Really, maybe start him off with a total body program, one exercise for each muscle group, 3 sets of 12 - 15 reps for the first 6 weeks. A 3 day program, day 1 off day 2 off day 3 off off. make sure he stretches thoroughly, although I admit I am errant there myself of late. For squats, make sure he gets form going well before he loads on, I went heavier too early when I was learning it and started getting knee pain.[/quote]
Thank you very much for your ideas! :))
[quote]jjackkrash wrote:
I like DeadKong’s initial plan. Then you could transition him into 5-3-1 if he takes to the weights and keeps up with it, the original template. Lots of guys doing it, it hits all the right lifts, and makes good on its promise for slow steady progress while keeping things interesting by trying to hit rep PRs.
Also, I work behind a computer all day and it really takes it toll on my back and posture. My honest assessment is that deadlifts help the most to cure what ails me in this regard. Whatever else you do, get him pulling from the floor with good form. [/quote]
Thank you very much for your example, it’s really nice to go and be able to adapt the program to suit his needs
Thank you both for your insights!!!
Actually I’m very fond of a BW routine
trifecta: Squat or bw deadlift, Pullup, pushup.
start with one rep of each exercise 1-2-3…until you fail at one (here it’s the pullup), then work downwards …3-2-1, done
you can substitute the pullup with australians, the pushup with incline or knee pushups
followed by the core crusher:
60 sec front plank
10 Bridges
10 Leg raises (straight or bent)
30 sec side planks
repeat if you like
do the core crusher as a finisher and not before, because it will, well, crush your core.
Squats 3 x 12-15
Stiff Leg Deads 3 x 12-15
Military Press 3 x 12-15
Lat Pull Downs 3 x 12-15
DB Bench 3 x 12-15
DB Curls 3 x 12-15
Reverse DB Flies 3 x 12-15
Day 2
Deads 3 x 10-12
BB Bench 3 x 12-15
Dipping Movement 3 x 12-15
Barbell Row 3 x 12-15
BB Curls 3 x 12-15
Seated DB Shoulder Press 3 x 12-15
Reverse DB Flies 3 x 12-15
Day 3
Same as day 1.
It would be a MWF split, and week one would be Workout 1, 2, 1, and week two would be 2, 1, 2, and week three would be 1, 2, 1 again and keep going like that for six weeks at which point a new program will be followed. Thank you for any advice or ideas or comments positive or negative that you may have!
Lying on back and doing neck raises eliminates rubber necking from staring at a computer all day. Rubber necking will make the muscles behind the neck tight causing pain to the point I can’t turn my head it hurts so much.
